The Rookie Diaries: Going Organic without Going Broke

Last March, I blogged about eating healthfully on a budget—a very tight budget. I allowed myself $60 for the week and pieced together a mostly nutritious meal plan (I came up short on veggies, but everything else hit the mark). Some of my usual purchases—snack foods like popcorn, prepared juice, frozen meals—didn't make the cut because I didn't have enough dough left after paying for the basics. And buying organic food, which normally comprises about half of my purchases, was totally out of the question. I could barely afford enough produce, let alone organic produce. But how much more expensive would it have been had I followed the exact same meal plan purchasing ONLY organic food?

This week, I sought to answer that question. I took the same ingredients from March's meal-plan: whole-grain cereal, two pears, a bag of tangerines, half-dozen eggs, whole-wheat English muffins, salmon steak, a head of greens, cucumber, Wasa crispbread, ricotta, peanut butter, grapes, jelly, pasta, as well as all the fixings needed to make the Black Bean and Noodle Soup recipe. Then I totaled them up, organic-style. Time for a pop quiz: My original, non-organic budget was $60. How much more did I spend on an all-organic week of healthy food?

     A. About 25 percent more (roughly $15 more)
     B. About 35 percent more (roughly $21 more)
     C. About 50 percent more (roughly $30 more)

The answer: B! I spent 35 percent more, or $21, when purchasing only organic products. It's significant, but not outrageous, considering it's easy to blow $21 at happy hour on Friday night. But when you add that up over a year, it;s a difference of $1092.00(!!!). So how do you balance your desire to eat cleanly with your desire to not go into debt? Here are a few tips to keep in mind when shopping and eating:

• Memorize the "Dirty Dozen" and go for the organic version. The reality is, not every single piece of produce you eat has to be organic. Some fruits and veggies are much more pesticide-ridden than others, depending on how and where the crops are grown and what chemicals are used to keep them pest- and disease-free. The
Environmental Working Group (EWG), a non-profit research organization specializing in public health issues, has put together a list of the 12 most pesticide-soaked crops. By purchasing the organic versions of these foods, you can reduce your overall pesticide exposure by nearly 80 percent:

Fruit: Peaches, strawberries, apples, domestic blueberries, nectarines, cherries, imported grapes.

Vegetables: Celery, sweet bell peppers, spinach, kale/collard greens, potatoes

Know the "Clean 15" and skip organic for these. The EWG has also pinpointed the produce that is the cleanest in its conventionally grown version. If money is tight, you can still feel good about going the non-organic route with these items:

Fruit: Avocadoes, pineapples, mangoes, kiwi, domestic cantaloupe, watermelon, grapefruit, honeydew

Vegetables: Onions, sweet corn, sweet peas, asparagus, cabbage, eggplant, sweet potatoes

If you can peel it, don't sweat it. This isn't a foolproof rule, but it generally works. The thought is that by peeling off the first layer into which the pesticides are absorbed (as you would with a banana or avocado, for instance), you can eliminate quite a bit of the pesticide residue. This also goes for fruit like melon; just remember to wash the outside thoroughly before slicing because you can contaminate the inside of the fruit as you cut through the peel.

• Grow your own organics! There are plenty of edibles you can grow organically in containers in your backyard or even indoors during the winter, including herbs, tomatoes, lettuce. Talk about local. And cheap!

• Don't obsess. Most experts will tell you that the most important thing is to eat your produce, period. So if your choice is between a conventionally grown apple and no apple, go for the apple.

The Rookie Diaries: How Did My Garden Grow?

This past April, I planted a "salad" on my deck, blogged about the planting process, and promised to share the results once I'd reaped what I sowed. Well, that day has arrived, and I'm mostly happy to report that I've been having fresh, home-grown salads, basil pesto, mint tea, and mint lemonade for several weeks now! So not only am I enjoying healthy, über-local, 100-percent organic produce, but I'm saving money as well (about $50 so far)! Of course, not all went according to plan. Here's a plant-by-plant blow-by-blow on how my container garden grew.

Lettuce
I planted arugula as seedlings and red sail lettuce from seeds. My arugula did poorly and, ultimately, I ended up pulling it (I couldn't bear to watch it die a slow death). I don't know what went wrong, because everything I've read says that arugula is easy to grow and thrives under a number of conditions. Harrumph. However, my disappointment with my arugula was tempered by the success of my red sail lettuce! I planted tons of seeds, so when it sprouted I had to thin it out quite a bit so each individual plant had its own space. It seemed to plateau around the fourth week, and my dad, an experienced gardener, recommended that I trim any leaves touching the leaves of other plants, which can signal to a plant there's not enough space for it to sprout fully. I followed his advice and practically overnight the lettuce exploded. I couldn't believe how hardy it was. I've been eating fresh salads every other day for about two weeks now, and there seems to be no end in sight!

Tomatoes
I reaped only two tomatoes from my little tomato plant, but it was still exciting to watch a teeny, tiny green bud turn into a round, bursting red tomato. And I can't recall the last time I bit into a tomato that tasted that sweet or fresh. I'd planted a variety known as Better Boy, and the tomatoes are quite heavy and big, so I had to tie my plant up to a stake. Next year, I plan on planting cherry tomatoes, instead, which I understand are easier to grow and produce more fruit.

Cucumbers
These seedlings were practically dead on arrival. I'm not sure if the transplanting process traumatized them or the pot was too small (apparently, they need a ton of room for their sprawling roots) or if I planted them too early (they need a lot of warmth), but they couldn't cut it (nor I them, as it turns out). Any advice on growing these guys is appreciated! I'd love to have some next year!

Red onions
Still to be determined! I think they're almost ready to pluck. I can see the bulb popping out a bit under the soil, and the green tops are getting wilt-y, a good sign—the rule (so I've read) is that they're ready to harvest when about half of the greens have fallen over. That day is coming soon…

Herbs
I planted some herbs along with my veggies because I know they're hardy and I'm a sucker for fresh herbs in my pasta, soups and drinks. I also love smelling them as they're growing. The basil, mint and oregano went nuts! Seriously, if you don't think you have a green thumb, grow some mint and you'll see yourself in a new light. One note: Mint needs a lot of room for its roots. I gave mine its own big pot and it has been content all summer. Also, I had to water my basil often, practically every day. On a sad note, my parsley isn't doing so hot. I plucked it once for a fish dish, and it has been looking rather sad and yellow ever since. It's still fighting, so I'm continuing to water it.

All in all, growing a salad has been thrilling and fairly easy. So far I've saved $50 in groceries, and while I still haven't recouped my initial investment (I spent about $250 on containers, potting soil, seedlings, gloves, etc.), the summer isn't over yet! Plus, I've already purchased the most expensive items, so any additional dollars spent on plants and seeds in the future will be minute.

Happy digging and munching to all you gardeners out there—and let me know if you have any tips for growing arugula, cukes and parsley!

Rookie Diaries: How to Save Some Green on Healthy Foods

Every time I hit the produce aisle to select salad fixings—lettuce, red onion, tomatoes, cucumbers—I pat myself on the back for including fresh produce in my diet (yay for me!). But even so-called 'fresh' produce has spent days or even weeks traveling from the farm to my fork, not only losing nutrients along the way, but also becoming more expensive with each step: The price of lettuce, for example, (about $6 for a bin of mixed organic greens) has to account for the time the farmer spent growing it, the gas to bring it to my neighborhood grocery, the cost of packaging it safely, and a little extra for profit.  

This spring, I've decided to cut out the middle-men (and women) in this equation—and save some money—by growing a salad on my deck. There will be an initial investment, of course, but the cost of the starter plants (about $5 for seedlings and a single $1 for a pack of seeds) will end up paying for themselves and then some. (Talk about pay dirt!)

Last winter I moved into an apartment with an outdoor deck that gets adequate sunlight in the warm months, which, in New York City, is the equivalent of winning the lotto. So last spring I took advantage of the jackpot by planting a few easy-to-grow herbs, ones with a reputation for being hearty and forgiving of an owner who, on occasion, will forget to water them (sorry!). The mint and rosemary flourished and the oregano even survived the winter and is still going. (As for the thyme, well, let's just say I ended up having to stay away from recipes that called for it.)

So this year, building on my herb-growing success, I'm trying for real, live vegetables. If I can grow a salad on my puny deck in Brooklyn, then anyone with even a small plot of dirt is golden! Now is the perfect time in most parts of the country to plant seeds and seedlings. (For all you non-gardeners, seedlings are little baby plants that a nursery has started for you so they're easier to grow; seeds can be tricky to sprout, so most first-time gardeners buy seedlings and skip the seeds altogether). It's just the right temperature—not too hot, and most states are nearly past the frost date (frost can kill many plants). You can check your state's dates here or enter your zip code here to find out.

Here's a mini-guide of my planting experience, based on extensive Googling, a few conversations with the helpful staff at Chelsea Gardening Center Red Hook, and a stamp of approval from my dad, who has been gardening for more than 35 years. Any experienced gardeners out there? Please post advice. I'm sure I made a few mistakes along the way!

What to plant: My favorite salad ingredients, including lettuce (I used red sails lettuce seeds and arugula seedlings); a tomato plant (seedling); two cucumber plants (seedlings); and three red onions (seedlings). Other great veggies you can grow easily include snap peas, green beans, carrots and radishes.

Basic Tools/Supplies: You don't need a lot of fancy gadgets for container gardens, but it's good to have these basics:

• Gardening gloves to keep your hands from getting scratched and dirty, especially if you don't like touching earth worms (which had somehow managed to sneak their way into my bag of potting soil—gross!) with your bare hands.

• An all-purpose soil scoop/trowel for loosening sides of seedlings from containers and digging holes

• Potting soil (as I mentioned above); I used two full bags. You'll need seeding soil if you're starting from seeds.

• Proper containers: You can grow veggies in pretty much anything, but I bought terra cotta clay pots on the advice of the garden shop because they "breathe" (aka allow water and oxygen in and out of the soil). I had also previously purchased a cedar wood box for last year's herbs (kind of expensive, but is resistant to rot and doesn't need a liner.)

• Stakes for tall plants (tomatoes and cucumbers) and a small, wire trellis for the cukes

Planting Tips
Tomato: I bought a seedling variety called Better Boy because it's supposed to be good for tomatoes that you can slice into a salad (cherry tomatoes are also great to grow). You're supposed to bury about half the plant in the soil to encourage root development; the pot should be at least four inches deep for roots. Tomatoes need lots of light (at least eight hours), and they love heat and frequent watering (daily if necessary—never let soil get completely dry). I should see actual tomatoes in six weeks to two months, fingers crossed! I also twist-tied the stalk to a bamboo stake to train the plant to grow up instead of along the ground (which is totally fine if you have the horizontal space for that).

Lettuce: I chose a wide pot—16 inches diameter—because I wanted to plant a couple varieties. I planted three arugula seedlings in one half of the pot and red sail lettuce seeds in the other half. This variety (according to the package) is heat-resistant and fast growth—45 days to harvest! I'll have to thin the red sail lettuce when it starts sprouting so there's four or so inches between plants, because lettuce tends to take up a lot of space (thinning—snapping off the tops of small shoots or uprooting them—helps give them enough space to mature). Lettuce wait and see…

Cucumber: I planted these guys in a wide, 16-inch-deep pot: The gardening websites I looked at all said the plant needs plenty of room to grow. When they start getting taller (they can get up to 6 feet!) I'll use a bamboo stake to train them up a small wire trellis so the vines can "grab onto" something when the cucumbers get big and heavy. Like tomatoes, they need lots of light and watering. I won't be able to pick a cuke for about two months, so I hope they're worth the wait!

Red onions: From everything I read, it looks like onions don't need a ton of space, so I planted three seedlings, about three inches apart, next to my oregano in my cedar box. I'll need to wait three months for the bulbs, but I can slice the tops of the onions into my salad right away. The different varieties are a bit confusing (there's long-day, short-day, some do better in the North versus the South). I'm not even sure which type I planted!

I'll report back in July to let you know how my homegrown salad tastes! In the meantime, feel free to let me know what you've planted and how it 's going.

In the Kitchen with Sidra: The Benefits of a CSA

Cooking may be somewhat of a solo sport, but there's one group that I'd recommend every chef—from amateur to expert—consider joining: A CSA, or community sustainable agriculture.

CSAs basically allow you to buy directly from a farmer. You purchase "shares," which consist of a portion of what's grown on a weekly basis during the growing season. The details work slightly differently depending on the individual farm but the outcome is the same—a regular supply of fresh vegetables, fruit and herbs during the growing season.

I've belonged to a CSA with a farm just outside of Washington D.C for the past five years. Ever year, mid-winter—this week, in fact—I receive an application for the coming growing season. I pay a set price ($500; half paid now and the other half in August) and in return, every week from spring through fall, I can pick up produce at a designated drop-off point in the city, within walking distance from my house. (Some CSAs deliver right to your door; others require that you go to the farm to pick up the produce.) The amount I get varies—it can be anywhere from half a shopping bag full in the spring to four bags worth mid-summer.

CSAs are so great because they're nearly always an amazing value for the money. Here's a quick look at the math: I get produce for at least 25 weeks, sometimes a week or two extra if there's a warm fall. It's usually about $40 worth of food a week; some weeks in the summer it's closer to $100 worth. That works out to at least $1,000 worth of produce over the course of the growing season, which is a great return on my investment.

Plus, you end up eating seasonally, which means fresher, tastier foods, and often times, a lot more variety than if you were to handpick your produce at the supermarket. Being a member of a CSA also ensures that you always have a supply of fresh produce around, making it easier to eat and cook healthfully. Another unexpected perk: Because you get what you get, you're forced to try new things and to be more creative in your cooking. For instance, lots of tomatoes might inspire you to make tomato sauce and can or freeze it for the winter. Extra cucumbers can lead to pickles. One week's just-picked delicious zucchini became a soup, salad and the main ingredient in breakfast muffins. I never mind getting lots of anything from my CSA because the quality is always excellent and most items are picked the day that I receive them. And finally, I love that I'm connected to the food that I'm eating because I know the farmer and am quite aware of how the growing season is going—crop successes as well as failures.

We know CSAs are good for their members, but they also benefit the farmers, the local economy and the environment. CSA members provide important support for the farm, early in the growing season when farmers are usually strapped for cash. Not to mention, buying from nearby farmers on a regular basis benefits the local economy.  And by joining a CSA, you're even doing your part to help mother Earth. Buying locally reduces pollution from transportation. And small (usually organic) CSA farms use growing practices that are better for the land.

The only potential downside is if the farm doesn't have a good season, then you don't get much produce. I suggest talking to people in your community that have been members of a particular CSA for a while to get an idea of its production. You can also visit Local Harvest to get more information about specific farms if you're considering joining a CSA. 

From my experience, each year is different—depending on the weather and growing conditions, you may get a lot of a certain type of fruit or veggie (for instance, one year I got a lot of eggplant, another year, it was a type of melon I'd never tasted before and last year, it was tomatoes and garlic). Or you might even get a lot of a repeat crop that develops differently—corn might be sweeter and cucumbers more succulent, for example. But one thing is always the same—the produce is plentiful and delicious.

Bug Off!

Tainted food can be a real pain—bacteria like salmonella and E.coli causes 76 million cases of food poisoning each year. And believe it or not, produce accounts for a large chunk of them. So, what can you do to protect yourself? They these eat-safe strategies:
 
• Thoroughly wash your hands with warm water and soap before slicing, dicing, peeling, or eating your produce (or any food, for that matter).

• Always rinse fruits or vegetables with running tap water (no soap; produce washes are OK), even if you plan to peel them. If there is bacteria on the outside peel or rind, the knife can transfer it from the outside in.

• If you buy whole heads of lettuce or cabbage, discard the outermost leaves.

• Only buy convenience produce, such as cut fruit or bagged veggies, if it's in the refrigerator case or surrounded by ice. And do not leave your cut produce at room temperature for longer than two hours.

• Keep your produce away from raw meat, fish, poultry or eggs to avoid cross contamination.

For more healthy-eating advice, check out TheBestLife.com.

Frozen Assets

Summer may be over, but that doesn't mean you'll have to wait months to eat the season's fruit again. Thanks to the technology of flash-freezing, you can buy excellent frozen versions of your favorite produce. Not only are frozen options more convenient than fresh—no spoiling!—but they can often be more nutritious. After all, 'fresh' produce just isn't all that fresh after being shipped across the country. Heat, light and time all destroy key nutrients. Flash-freezing, on the other hand, happens just after produce is picked, which locks in most vitamins, minerals and phytonutrients.

Take a look at all the good-for-you nutrients these frozen picks offer.

Blueberries (unsweetened)
Calories per cup: 79
Frozen facts: They're an excellent source of fiber (four grams per cup), putting a dent in that 25-grams-per-day goal for women (38 for men). They're also a rich source of anthocyanadins, antioxidants linked to reducing blood clots and improving memory.

Blackberries (unsweetened)
Calories per cup: 97
Frozen facts: They contain an amazing eight grams of fiber per cup.

Peaches (unsweetened)
Calories per cup: 107
Frozen facts: They pack four grams of fiber, 443 milligrams of potassium, and a whopping 236 milligrams of vitamin C per cup.

Strawberries (unsweetened)
Calories per cup: 77
Frozen facts: A cup contains four grams of fiber and 91 milligrams (one and a half times the daily value) of vitamin C.

For more healthy-eating advice, check out TheBestLife.com.

Color Me Healthy

On my last trip to the grocery store, I was amazed by all the colors in the produce section. Nearly every hue imaginable was represented. It got me thinking how amazing fruit and veggies are—they're delicious, healthy, packed with vitamins, and yes, even beautiful. In fact, I often use different colored fruit and veggies to make dishes visually appealing, more interesting and even holiday-themed. For instance, pumpkins spice up the fall holidays of Halloween and Thanksgiving, nothing says love like some ruby red strawberries (dipped in a little dark chocolate) on Valentine's Day, and an American flag cake topped with blueberries, raspberries, and strawberries is always a hit on the 4th of July. Indeed, the holidays just wouldn't be the same without the help of some colorful fruits and veggies. 

Of course, fruit and veggies are so much more than just eye-candy—they're good for you and they're simple to prepare. Sure, you can get fancy and make a colorful fruit mosaic on top of a cake, but you can also dice up appropriately-colored fruit for a fuss-free festive fruit salad. Or, slice holiday-hued veggies and serve with garnished hummus. With so many fruits and veggies running the spectrum of the rainbow, a simple, healthy, themed dish is never more than a quick grocery store (or farmers market) trip away! 

The added bonus: Making dishes fun, festive and color-coordinated can make eating fruit and veggies more fun for kids (and adults) who might be produce-phobes.

For more fun healthy-eating ideas, check out TheBestLife.com.

Produce Perks

Looking to peel off some pounds? Try this "Skinny Tip" from my Ebook, The Grocery Cart Makeover:

It has been said that diamonds are a girl's best friend—but fruit and veggies should be, too. In fact, the best way to lose weight is simply to move from eating high-calorie, sugar-laden, fatty, low-fiber fare to low-calorie, nutrient-rich, high-fiber foods, such as—you guessed it—fruits and vegetables. Here's why:

They fill you up. Fiber-rich fruit and veggies make you feel full; when you feel full, you eat less; when you eat less, you lose weight. And if you fill up on produce, you won't be reaching for the cookie jar, the candy dish, the pizza box, or anything else.

You can eat more for fewer calories. If you're tired of eating teensy-weensy portions to try to stay slim, then turn to produce. Fruit and vegetables are primarily water (and water has zero calories), so adding them to your diet allows you to eat much bigger portions while still controlling your calories. So for just 100 calories, you could have either one tiny cookie—or two big cups of strawberries. In this case, more is definitely better.

There are a ton of tasty options to choose from. HELLO—can you think of a better reason to start eating more produce? Naturally delicious, they add crunch, sweetness, and intense flavor to any meal or snack. And we're not just talking run-of-the-mill bananas, broccoli, or apples—these days, supermarkets are packed with a wide assortment of exotic fruits and vegetables, so there's no good reason not to grab a few new varieties on every single trip to the store.

For more healthy-eating tips, check out TheBestLife.com.

Lend Me Your Ear!

Corn on the cob is one of my favorite summer foods, and I try to eat it as soon as possible after being picked because that's when it's most flavorful. Although corn on the cob is often thought of as an indulgence because many people slather it with butter and load on the salt, truly good-quality, just-picked corn can be eaten raw right off the cob without adding anything.

I love roasting corn in the oven or cooking it on an outdoor grill. Cooking it over a high temperature for just a minute or two on each side is enough if the corn is good. I usually add a squirt of fresh lemon or lime juice or a drop of good quality olive oil.

From now through August, it's easy to find corn in most communities. In the DC area, I find it at farmers markets, roadside stands just outside of the city, and even the not-so-good grocery store near me sells delicious local corn from now until the fall.

For more healthy-eating advice and cooking tips, check out TheBestLife.com.

The Magic of Mint

This time of year, my herb garden is growing vigorously. If you grow mint, you know that it has a tendency to overtake other herbs. The best way to avoid this is to use lots of it, which is something I find easy to do because it's so fresh and flavorful right now. 
Need some hints on how to use mint? I like to add it to salads with grains, such as barley and cracked wheat. I chop it finely and eat it with vegetables, such as cucumbers and tomatoes. It's also an ingredient in one of my favorite after-dinner drinks: Hot water poured over fresh mint, which creates a delicious warm beverage. (You can add mint to cold water, too. If you let it sit in the refrigerator for several hours, the mint flavor infuses into the water.) Mint is delicious chopped and sprinkled on top of most fruit, including strawberries, which just appeared this week at my local farmers market.

Traditionally, mint jelly is served with lamb. For a fresh twist, make a compote of fresh mint, finely chopped onion and cucumber and serve that to accompany your next springtime lamb dish. 

For more healthy-eating tips and recipe ideas, check out TheBestLife.com.